The bench press is a popular exercise among men in the weight room. However, girls can benefit from performing the bench press exercise, as well. The bench press is an exercise that builds strength in the chest, shoulders and triceps, which is important for both men and women. The average bench press for girls is slightly lower than that of men, but women are capable of increasing their bench press to exceed their body weight.
How to Bench Press
Learning how to bench press properly is essential for increasing your bench press and preventing injuries. Proper technique is also necessary when testing to determine your one repetition maximum bench press, or 1RM. Lie flat on the bench with your feet flat on the floor and your bottom on the bench throughout the entire movement. Grasp the bar using an overhand grip with hands slightly wider than shoulder-width apart. Squeeze your shoulder blades together causing your back to arch up, and chest to rise slightly. Hold the bar directly over your chest; lower the bar down until it reaches the bottom of your sternum and pause briefly before pressing up to the starting position.
Determining Your 1RM
Determine your 1RM by lifting the heaviest weight possible for one rep without assistance and using proper form. If you feel uncomfortable attempting a 1RM, complete a three to five rep maximum, and use an online 1RM calculator to calculate your 1RM for you. Always use an experienced spotter when doing heavy bench press. Start with five to 10 warm-up repetitions using a weight that is about 50 percent of your predicted 1RM. Rest one to two minutes before completing another warm-up set of three to five repetitions at about 70 percent of your predicted 1RM. Once your chest is warmed up, gradually add weight to the barbell that is close to your predicted 1RM. Rest two to three minutes between each attempt and continue making attempts until failure is reached.
Average Female Bench Press
The American College of Sports Medicine classifies 1RM bench press based on the amount lifted in comparison to body weight, sex and age. An average 1RM bench press for a woman in her 20s is 65 percent of her body weight, and a well-above average bench press is 90 percent of her body weight. The average 1RM bench press for a woman in her 30s is 57 percent of her body weight, and a well above average bench press is 76 percent of her body weight. For example, a girl in her 20s weighing 120 lbs. should have an average 1RM bench press of 78 lbs., which means she should probably be able to bench press about 60 lbs. for 10 reps.
Improving Bench Press
Girls are capable of exceeding their body weight in bench press without developing huge muscles. Although women have smaller muscle fibers and less muscle mass, there are no differences in strength between men and women for the same amount of muscle, according to Jack H. Wilmore and David L. Costill authors of Physiology of Sport and Exercise. Girls can increase their strength through neurological adaptation the same as men, but do not experience the muscle growth like men. Increasing your bench press involves training once or twice a week, using a repetition range in which muscle failure is reached between six and 10 repetitions for at least three sets. Additionally, training all of the other major muscle groups throughout the body at least once a week can help build strength and improve your bench press.
References
- ExRx.net: Predicting One-Rep Max
- "ACSM's Health-Related Physical Fitness Assessment Manual"; American College of Sports Medicine; 2005
- ExRx.net; Barbell Bench Press
- "Physiology of Sport and Exercise"; Jack H. Wilmore & David L. Costill; 2004
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